Total Rating
6.2
out of 10
5.5
out of 10
Metabolic Health ⓘ
6
Limited evidence supports metabolic health benefits beyond digestive symptom management.
6
Limited evidence supports specific metabolic benefits, but aligns with general plant-based advantages.
Micronutrients ⓘ
6
Provides adequate micronutrients but risks deficiencies in calcium, vitamin D, and iron without fortified foods or supplements.
4
Likely to cause deficiencies in B12, D, iodine, and iron due to exclusion of animal products and bioavailability challenges.
Nutrient Density ⓘ
7
Balances nutrient-rich foods with restrictions that may limit phytonutrient diversity.
7
Focuses on nutrient-rich plant foods but may lack variety in phytonutrient diversity and bioavailability optimization.
Overall Health ⓘ
6
Provides short-term relief for IBS symptoms but lacks broad long-term health benefits and may risk nutritional imbalances with strict adherence.
6
Limited nutritional adequacy and lack of robust evidence for disease prevention despite potential benefits from plant-based components.
Sustainability ⓘ
6
Offers short-term symptom relief but requires strict adherence, limited flexibility, and potential psychological strain, making long-term sustainability challenging.
5
Moderate sustainability due to restrictive food choices and limited flexibility, which may reduce long-term adherence and practicality.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires careful planning and may limit food variety.
5
Limited flexibility in social settings and travel, requiring significant planning and dietary restrictions.
Practicality ⓘ
6
Requires careful planning and tracking but remains accessible and affordable for most with moderate effort.
6
Requires moderate effort and cost for fresh produce, but lacks widespread accessibility and simplicity compared to standard balanced diets.
Appetite Control ⓘ
6
Limited impact on appetite control due to variable fiber and protein content, potential for restrictive cravings, and lack of direct evidence on satiety outcomes.
6
Offers moderate satiety through fiber and volume but risks cravings and overeating due to restrictive nature and variable protein adequacy.
Fat Quality ⓘ
7
Provides moderate healthy fats but may lack sufficient omega-3s and saturated fat balance due to dietary restrictions.
5
Relies heavily on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
Fiber Intake ⓘ
6
Provides moderate fiber quantity but limits fermentable and diverse fiber sources, potentially compromising gut microbiome diversity and long-term metabolic benefits.
7
Provides adequate fiber quantity from plant foods but may lack diversity in fiber types and practicality for long-term adherence.
Gut Health ⓘ
7
Effectively reduces IBS symptoms but limits fiber diversity and prebiotic intake compared to broader plant-based diets.
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict nutrient variety.
Hormonal Support ⓘ
6
Provides moderate support for hormonal balance through satiety and nutrient variety but lacks direct evidence on hormonal markers and may risk deficiencies with strict adherence.
5
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins may hinder hormonal balance.
Macro Balance ⓘ
6
Provides moderate flexibility in macronutrient distribution but prioritizes symptom management over optimized functional ratios.
5
Limited flexibility in macronutrient ratios with potential deficiencies in protein and fat, and lacks evidence-based adaptability for diverse goals.
Protein Quality ⓘ
6
Provides adequate protein from animal sources but may lack sufficient plant-based completeness and leucine density in some variations.
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources without strategic complementation.
Taste ⓘ
7
Offers moderate flavor variety with strategic seasoning but may require effort to avoid blandness.
5
Offers moderate flavor variety with fruits and vegetables but risks monotony and limited adaptability due to restrictive food choices.
Body Composition ⓘ
4
Limited evidence supports fat loss while preserving lean mass, with potential risks of nutrient deficiencies and reduced training performance.
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and lack of targeted body composition research.
Energy Balance ⓘ
4
Limited structure for intentional calorie control, with potential for unintentional deficits but lacks flexibility for sustained energy management.
5
Limited calorie control mechanisms and rigid food restrictions hinder reliable energy management.
Lean Mass ⓘ
5
Limited protein variety and potential energy deficits may hinder muscle preservation during restrictive phases.
4
Limited protein quality and potential energy deficits hinder muscle preservation.
Athletic Support ⓘ
5
May limit carbohydrate intake and risk micronutrient deficiencies if not carefully structured for athletic demands.
5
Limited macronutrient adequacy and potential nutrient deficiencies may hinder performance and recovery.
Weight Loss ⓘ
4
Primarily designed for IBS symptom management, it may lead to modest short-term weight loss due to reduced food intake but lacks long-term fat loss sustainability and metabolic benefits.
5
Limited evidence supports sustained fat loss without significant adherence challenges or metabolic drawbacks.
To discover how we evaluate diets based on Overall Health, Nutrient Density, Practicality, Taste, and other critical parameters, Explore Our Comprehensive Ranking System and detailed methodology. This will help you make informed decisions tailored to your specific goals and needs.